One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”Hang – Start with the bar just above the knee.Squat Clean – Start with the bar on the ground.

TEAMS1. For Time:Teams of two (same sex), working athlete can only accumulate reps while other athlete holds the static position. Athletes can switch roles at any time.
75 Wall Balls, only work while other athlete holds chin over bar
400m Buddy Carry
75 KBS, 70/53, only work while other athlete holds top of ring dip
400m Buddy Carry
75 Box Jumps Overs, 24/20,only work while other athlete holds top of dead lift, 275/185
400m Buddy Carry

2. Team Row/SnatchTeams of two (1 boy/1 girl), relay style
5 Rounds for time of:
6 Squat Snatches, 135/95
300m RowAthlete one completes the snatches and row. Then athlete two completes the snatches and row. That is one complete round.

Friday, April 26, 2013

Teams and Individuals
SESSION ONE"Tabata"
8 rounds of max reps in 20 seconds, followed by 10 seconds rest.
C2B Pull ups
Push ups
Sit ups
Squatscomplete all eight rounds of pull ups before moving on to the push ups. Score is total reps completed for all 32 intervals.Rest at least 3 hours
SESSION TWO"Tosh"
3 RFT:
200m Run, rest time equal to 200 time
400m Run, rest time equal to 400 time
600m Run, rest time equal to 600 timeIn other words... Run 200m as fast as possible rest how long it took you to run. Then run 400m rest equal time. Then run 600m and rest the same time it took to do the 600m before starting the 200m again. Continue till all distance have been done three times. Post scores for all 9 intervals.

One Athlete works while the other rests. Athlete one completes one round (4 SCJ, 15 C2B, 13 Burpees). After the final burpee Athlete 2 can start the triplet and Athlete one will rest. Once both athletes have completed 5 rounds both athletes will run 800ms at the same time. Time stops when the slower athlete finishes the 800m Run.

From CrossFit Southie...Thankfully, thus far we do not know anyone who was physically impacted by the blast. Even though our lives personally are not dramatically different, it still feels traumatizing. I still get that icky feeling in the morning waking up and realizing that this really happened, and it happened on the streets that we call home.

We realize that CrossFit is an escape for all of you. It is a place that you can go to not think about anything other than the barbell and the pull-up bar, which is why you have seen only positive things on our blog. However, we have a powerful community and it is time to resource our community near and far to make a difference for a local family.

On Saturday we will be doing a WOD to honor those who have passed, those seriously injured, those who saw horrific things, the first responders, the local nurses and doctors, the City of Boston, and America our country.

Since the Richard Family are our neighbors, and because they have been so dramatically affected we have chose them to fundraise for specifically. If you plan to do the workout on Saturday please offer a donation before or after doing so. Every little bit counts. If everyone just gives $5.00 then from the box alone we will be able to raise at least $2500.00. Between the funeral costs and the medical bills they will need every penny . If you are from a local box and would like to participate with us on Saturday, please make a $20.00 donation and come and WOD with us. Pass this post on to every CrossFitter you know.

Only one barbell and one rack per team. Score is the sum of the best lifts by each athlete.

2. For time - one at a time style.

Teams of Two (1 guy/1 girl)

75 HSPU

75 C2B

75 Burpees

One athlete works while the other rests.

Rest at least 3 hours

Session TWO:

1. Team Barbell Complex Ladder

Teams of 3 (all same sex). There will be one bar at each station. There will be 50 Seconds for all three athletes to attempt a lift, and 10 seconds to rotate to the next station. Score is the sum of all the best lifts from each athlete.

Each Athlete will complete four rounds. The male athlete starts. Once he completes the barbell work and run the female athlete can start. Once both athlete have complete a round, that equals one full "Team" round. Complete four "team" rounds for time.

Each station will be set up with both men's and women's weights. On the call of "Go!" Athlete 1 enters the wall ball station. Once the 30 reps are completed he/she will move to the SDHP station and Athlete 2 may enter the wall ball station. After finishing the Wall Balls, Athlete 2 must wait till Athlete 1 has finished the SDHP and moved to the BJ station before moving on. This sequence continues till all athletes have gone through all the movements twice. Time stops when the fourth athlete finishes their second row. The order of athletes is up to the team to determine.

Wednesday, April 3, 2013

“I know that pain is the most important thing in the universes. Greater than survival, greater than love, greater even than the beauty it brings about. For without pain, there can be no pleasure. ― Harlan Ellison

"This is what the clean and jerk looks like in training: you go into the gym and put a new personal record on the bar. You begin to pull the thing, and in the back of your mind there is a little fucking gremlin that convinces you it is too heavy. With style points, you just pick it up slowly into your hips,

but you are too chickenshit to go under the bar.

A week goes by, and this time you make up your mind not to look like a nob-head. You get set, pull, finish hard and move under. No chance! The bar shoots your ass back about five feet, sending you crashing into the wall behind you. A few more crashes like this and you are likely to bring the whole damn gym down.

Another week goes by, and this time you pull it, finish hard, and receive it with your elbows up,

but you fail to stand up.

Two more weeks go by, and this time you pull it, finish hard, receive it and stand up with a struggle. You are so excited at this point you begin to get dizzy, and as you try to jerk you have nothing left in you, so you just dump it off of you and collect yourself as you sit down.

Another week goes by and this time you clean the weight beautifully. You dip and drive the bar to lockout but fail to gain control in the split.

Another two weeks go by, and this time you clean it and jerk it like a champion. Your coach says, “Down,” and with a sense of pride you give the air a double fist pump. The last time you felt this good was when your girlfriend whispered vehemently in your ear, “You are an absolute god in bed.”

Now put on another kilo and do it all over again.

Weeks will eventually turn into months, months into years. Nevertheless, that is weightlifting."